| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Squat (Bodyweight → Goblet → Barbell) | 3 | 8–10 | Focus on form & depth |
| Push-ups or Dumbbell Bench Press | 3 | 8–12 | Can use incline bench if needed |
| Bent-over Rows (Dumbbell or Barbell) | 3 | 8–10 | Keep back flat |
| Dumbbell Shoulder Press | 2 | 10–12 | Seated or standing |
| Plank | 3 | 30 sec – 1 min | Core stability |
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Deadlifts (Romanian or Conventional) | 3 | 6–8 | Start light, controlled form |
| Pull-downs or Assisted Pull-ups | 3 | 8–10 | Use machine or resistance bands |
| Dumbbell Chest Press | 3 | 8–12 | Flat or incline bench |
| Goblet Reverse Lunge | 2–3 | 8/leg | Great for balance & leg strength |
| Bicycle Crunches | 3 | 15–20 | Controlled, not rushed |